Swimming Technique

High Elbow Catch Drill

Isolates the early vertical forearm (EVF) position to improve propulsion phase of the catch.

20 minDuration
6 playersGroup size
IntermediateDifficulty
25m pool laneSpace needed
Kickboards (optional)Equipment

Setup

Swimmers in lane. 4×25m focus on catch only — minimal kick.

Instructions

  1. Swim slow freestyle, pausing at full extension.
  2. Rotate elbow outward to achieve high-elbow position.
  3. Feel the forearm pressing backward — not downward.
  4. 4×25m with 20 sec rest.

Coaching Points

✓ Elbow higher than the wrist, wrist higher than fingers.
✓ Think sleeve the arm — lock the shoulder and rotate.
✓ Slight pause at full extension — don't rush the catch.

Progressions

→ Add fingertip drag between strokes.
→ Fist drill — swim with fisted hands to force EVF.
→ Normal pace after — transfer the feel.

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technique catch EVF freestyle
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